Hands down the best turkey burger I’ve made to date. These will quickly become your go-to recipe. Conveniently double or triple, and freeze extra patties for a quick dinner. Wrap burgers in a lettuce wrap and top with desired toppings like tomato, onion, avocado or hummus.

Crispy, crunchy kale chips are a great addition and a healthier version of fries. You may want to make several batches to snack on after dinner or try them as an appetizer.

2. Toss dry kale pieces with olive oil, garlic powder, sea salt and pepper until well coated. Spread kale in one even layer onto a large rimmed baking sheet lined with parchment paper.

3. Bake for 10 minutes, rotate pan and bake for another 10-15 minutes or until lightly browned and crispy. Remove from oven and cool a few minutes before eating. Sprinkle with additional sea salt and pepper if desired.

Happy New Year! It’s that time again, resolutions sprouting everywhere. Part of me loves it, and part of me gets sad. The passion and desire people have to be healthier is great, but unfortunately most declarations end up being one month, not whole year commitments. Do you want lasting transformation in your life this year? Here are three simple tips to help move you in that direction:

1) Make practical goals –
Don’t shoot for the moon. Making small changes over time is proven to be the most effective to achieve lasting change. If you wanted to learn how to play tennis you wouldn’t expect yourself to be amazing and perfect after one week of practice. It’s the same with our wellness ambitions. Make practical, obtainable, simple goals, but ones that still challenge you. Don’t go all out in January, pace yourself, practice a new habit each week, or month as you continue the previous ones. For example, this week I may drink 5 glasses of water a day and next week I’ll go for six, working up to 8 or 10 per day. If you practice a new habit every month, after one year you’ll have adopted 12 new lifestyle changes. It may be slow and steady, but the tortoise won the race.

2) Make a plan –
We humans don’t just drift into healthy behavior (as much as we’d like to think we do, myself included). Plan for your week, month or year. Schedule meals, workouts, goals, rest and write out grocery lists. Get outside, be active, make it fun. It’s been said that the best exercise is the one we will actually do. But, planning is the first step. So, grab your phone, tablet, planner, chalkboard or old fashion paper schedule and write in one or two next steps that you will practice this week. Find joy in treating your body well, acknowledge what you can do, and not what you can’t. Our thinking directly affects our behavior.

3) Find a buddy –
Studies show that people lose twice as much weight when journeying with a companion opposed to the lone ranger approach. We are stronger in numbers, and healthy endeavors are no different. Those days when it’s raining and we’d rather sleep in or eat potato chips on our couch in pajamas we need friends! People who care about us and have similar goals, it keeps us motivated. And also gives us someone to share in the struggles and celebrations. Don’t give up, get a buddy.

Cut grapefruit or oranges into large sections, slice kiwi and lime. Place fruit and 15-20 mint leaves (or amount desired) into a large pitcher and fill with water. Cover and let set in fridge 8 hours or overnight. Add any favorite fruit.

Looking for a last minute Christmas goodie or gift option? And a super simple breakfast or brunch sweet for holiday gatherings? Both of these are healthy and can be whipped up in minutes. Made with only 3-4 ingredients, dark chocolate in each, automatically make them a winner in my book.

I’ve been siding with simplicity this December and these recipes fall right into that category. That’s partially why I haven’t posted many recipes this month. I’ve been practicing making space, slowing down, enjoying the peace and joy of this season. It was hard at first but I have to say I’m liking this new tradition.

Melt chocolate chips in a large glass bowl in the microwave or stove top double-broiler; whisk frequently until smooth. Fold in almonds (make sure room temperature or chocolate will seize). Drop tablespoonfuls onto a parchment lined baking sheet and sprinkle with sea salt. Refrigerate until set.

Green bean casserole will be present on most Thanksgiving tables this week, but nothing beats homemade green bean casserole.

Frozen green beans and sautéed mushroom soup swaps out the typical canned ingredients. And the best part, the crispy, crunchy, preservative free topping. The onions take a little love (or patience) but are so worth it. They almost disappeared before making it onto the casserole. I recommend not taste testing because of that reason.

I could honestly skip the turkey, potatoes and pie this year and just eat this savory, creamy casserole. Okay, maybe not forfeit the pie. Happy Thanksgiving!

1. Mushroom Base: Thaw green beans. Chop mushrooms into 1/4″ cubes and sauté over medium heat with olive oil, sea salt and pepper (until they begin to sweat about 3-5 minutes). Add garlic and sauté 1-2 minutes longer. Add flour (I used Trader Joe’s AP gluten free flour blend) to mushrooms and stir to coat evenly. Add the vegetable broth a 1/2 cup at a time, whisking frequently with a fork. Once all broth has been added, cook 1 more minute. Stir in coconut milk and simmer. Cook until the sauce thickens, stirring often (approximately 5-6 minutes). Once thickened, remove from heat and mix with green beans; add additional sea salt and pepper if needed. Pour bean mixture into a greased 11″ x 7″ baking dish, set aside.

2. Crispy Onions: Cut onions in half lengthwise and peel outer layer. Using a sharp knife thinly slice onions. Place cut onions on paper towel and pat to remove excess moisture. Place flour, seasonings and dried onions in zip bag and shake to coat evenly. Shake off excess flour and fry onions on stove top (just until lightly browned) in grapeseed oil in small batches to prevent burning. Set aside on a paper towel, lightly covered with another paper towel to prevent soggy onions.

Make ahead tip: The day before serving assemble casserole through step one, cover and refrigerate. Complete step two half way, slice onions, dry and refrigerate. Mix flour and seasonings, keep sealed in air tight zip bag. Fry onions the day of baking and complete step three.

It’s almost time to stuff that bird, slice a wedge of pumpkin pie and gather round the table with those you’re thankful for. If looking for additions to your menu, or to swap out traditional selections for healthier ones, here are a few of my favorites. Enjoy!

Store bought turkey sausage is often highly processed, full of nitrates, and other chemicals. And the good stuff tends to be a little pricey. So, why not make homemade sausage?

Enjoy these savory patties with eggs or my Mini Greek Frittatas at breakfast, lunch or dinner. Crumble patties, and add to other dishes like spaghetti sauce or soup.

Make up a batch or two, and store in the fridge or freezer to conveniently reheat. A flavorful mix of seasonings, unsweetened applesauce and olive oil create a juicy, healthy side dish. An easy and delicious way to add lean protein to any meal.

1. In a large bowl mix together first 9 ingredients with a fork. Add ground turkey and mix just until spices are incorporated (careful not to over mix or meat will become tough).

2. Form turkey mixture into 12 patties (about 1/4 cup turkey in each) and cook in a large skillet over medium-high heat with a little cold pressed grapeseed oil. Makes 12 small patties. May cool and store in refrigerator or freezer to reheat for later use.

I’m on a smoothie binge and it’s fall. So, that funneled my efforts into this deliciously creamy, yet healthy treat. Pumpkin is rich in vitamin A, antioxidants, fiber and minerals like potassium. It also creates a velvety textured smoothie. A scrumptious fall breakfast or snack, and easy use for remaining pumpkin in your fridge.

On a side note, today is the 3rd anniversary of my blog. So, a big thank you to all of you for joining me on this journey. I hope my blog continues to be a source of motivation and an equipping tool for you and your family to enjoy and maintain a healthy, vibrant life.

The fun part of whipping it up in your kitchen is the freedom to create your own flavor (and it’s preservative free!). Cumin and fresh garlic were my add-ins, but avocado, black beans, cayenne, basil, sun dried tomatoes, jalapenos and kalamata olives are wonderful additions. Your options are endless really.

Lately, I’ve been loving pyramid style workouts. Below is one for your abs and it’s nothing short of good. Working out doesn’t have to be complicated. Body weight workouts are fabulous because no equipment or gym is needed. They travel well and are a do anywhere, anytime heart trainer. Grab a friend or spouse and try it out (you can enjoy some hummus and veggies as a reward after)!

A unique, tasty twist on quinoa. This dish is fresh, crunchy, creamy and so good for you. Light coconut milk, Sriracha and ginger all whisked up make a smooth, luscious dressing to cover the chicken, quinoa and veggies.

A beautiful chilled salad boxed up for a picnic or served on a large platter at barbecues. Feel free to add vegetables of your choice and try topping with chopped almonds, peanuts or cashews for added interest.

Super simple to make and stores well covered tightly in the refrigerator for several days. Save time and make ahead for a delicious lunch, dinner or backyard party.

1. Cook quinoa with water or low sodium broth according to package directions and cool. Sprinkle chicken with sea salt and pepper; bake at 350 degrees F, covered in an oiled casserole dish for 25-30 minutes. Let chicken cool and chop into bite size pieces.

2. For the dressing: whisk all dressing ingredients together adding Sriracha hot sauce to taste; set aside (use recipe amount for a very lightly dressed salad, double recipe if more dressing is preferred).

3. Toss all prepared vegetables with quinoa, chicken, dressing and cilantro or basil (or reserve dressing and drizzle over top of each individual portion). Serving size about 1 cup.